Cutting Calculator
Calculate your daily calorie deficit for a bodybuilding cut.
Get calorie, protein, and macro targets to preserve muscle while losing fat.
Cutting Targets
A bodybuilding cut uses a calorie deficit to lose fat while preserving muscle mass.
Cut Calories = TDEE − Deficit
Step 1: Calculate BMR (Mifflin-St Jeor)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2: TDEE = BMR × Activity Multiplier
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
Step 3: Subtract deficit
- Slow cut: −300 cal/day (~0.6 lb/week loss)
- Moderate cut: −500 cal/day (~1.0 lb/week loss)
- Aggressive cut: −750 cal/day (~1.5 lb/week loss)
Protein is critical during a cut: 1.0–1.2 g per pound of body weight to preserve muscle. Higher protein also helps reduce hunger.